Pan Seared Lemon Tarragon Cod- Lean and Green Recipe
Share
Pan Seared Lemon Tarragon Cod- Lean and Green Recipe
Category
Main Dish
Cuisine
American
Servings
4
Prep Time
5 minutes
Cook Time
15 minutes
Calories
248
The delicious flavor and aroma of tarragon with lemon on cod is a classic favorite. In this Lean and Green recipe, I combine the pan searing technique with cod pieces and coat in Stacey Hawkins Rockin’ Ranch seasoning for a delicious kick with almost no work. With lemon, garlic and tarragon as the main flavors in the ranch seasoning, it’s a perfect pairing!
The key to success with this recipe is a hot pan, a good sear and not overcooking the fish. Put it on a plate it "just" before you think it's done and they carry-over heat will finish it to perfection and keep it moist and juicy. And if you have time, and like the idea of a quick pan sauce to go with that yummy fish, those instructions are included too!
Serve this with your favorite green side dish such as steamed broccoli or green beans! Tasty, easy, delicious and so totally a weight loss winner! Grab some fresh fish and give this one a go tonight. You won't be disappointed.
Happy Cooking-
Stacey
Ingredients
Directions
Heat oil in a large frying pan over medium high heat.
While oil is heating, cut cod into 4" pieces.
When oil is hot, add fish to the pan, sprinkle with seasoning and cook for 2-3 minutes on the first side until a nice, brown sear happens. If the fish sticks… it’s not quite ready to flip- just be patient.
Flip the fish over and cook for another 2-3 minutes on this side until it looks “just about done” then remove to a plate and let the carry over cooking finish it to perfection. You know it’s ready to serve when it’s opaque and flakes easily with a fork. Serve immediately.
Want to whip up a quick sauce to add to this fish? Place the pan back over medium high heat, add ½ a cup of chicken stock, 4 tsp of butter and 1 tsp of Rockin’ Ranch Seasoning. Let it simmer and reduce by half until thick. Spoon over the fish. 1 T of sauce adds 1 condiment and 1 Healthy Fat to the recipe.
Chef's Notes & More
Serving Size 7 oz. cod
1 - Leanest
0 - Green
1 - Condiments
1 - Healthy Fat
If adding sauce, add 1 Healthy Fat and 1 Condiment per Tablespoon.
Nutrition information below is for cooked fish only, not with sauce.
1 Weight Watchers Point
Nutrition
Nutrition
- Serving Size
- 7 ounces
- per serving
- Calories
- 248
- Carbs
- 0 grams
- Fat
- 6.2 grams
- Protein
- 45 grams
